The Kitchn How To Make Classic Spanakopita Recipe

Keto Friendliness Gauge

Net Carbs are 3% of calories per serving, at 14g per serving. This food is keto-friendly.

How keto-friendly is The Kitchn How To Make Classic Spanakopita? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for The Kitchn How To Make Classic Spanakopita Recipe

  • Net Carbs are 3% of calories per serving, at 14g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food contains trans fat, a type of fat that's considered extremely unhealthy. Trans-fatty acids elevate bad cholesterol and lowers good cholesterol. And increases the likelihood for heart disease, strokes, and Type 2 diabetes. The FDA has mostly banned high amounts of trans-fatty acids in prepared foods, but you can still find trans fat quantities on food labels. Especially for most fast-food meals. Learn more about unhealthy fats.
  • This food's %DV (daily value percentage) for sodium is 25%. At 575mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

The Kitchn How To Make Classic Spanakopita Recipe Nutrition Label

Nutrition Facts

Serving Size: 12 servings   ( 188 g )
Amount Per Serving
Calories: 402
Total Fat: 33g
Saturated Fat: 16g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 13g
Trans Fat: 1g
Cholesterol: 174mg
Sodium: 575mg
Total Carbohydrates: 16g
Dietary Fiber: 2g
Sugar: 2g
Protein: 12g
Calcium: 245mg Iron: 4mg
Potassium: 519mg Vitamin A: 567mcg
Vitamin C: 22mg Vitamin D: 1mcg

Ingredients

  • 3 tablespoons extra-virgin olive oil, Greek or another good-quality, fruity variety preferred
  • 1/2 large Spanish or yellow onion, peeled and chopped into 1/2-inch pieces (about 1 cup)
  • 1 shallot, peeled and diced (about 2 tablespoons)
  • 6 cloves garlic, peeled, cut in half and grated, any green centers discarded
  • 2 pounds baby spinach, roughly chopped, any thick stems removed
  • 4 to 6 fronds fresh dill, finely chopped (about 2 teaspoons)
  • 12 ounces (2 cups) crumbled feta cheese
  • 7 large eggs, lightly beaten
  • 1 cup (2 sticks) salted butter
  • 1/4 cup extra-virgin olive oil, Greek or another good-quality fruity variety preferred
  • 6 dried or 3 fresh bay leaves
  • 1/2 pound frozen filo dough, defrosted in the refrigerator
  • 9x13-inch lasagna pan or large rectangular baking dish

Instructions

Visit The Kitchn's website to view the recipe instructions. (Via Edamam)